Foods High in Proteins: Vegetables and Beans

The table gives the protein content of foods. You should eat foods high in protein to
remove your protein deficiency.

Content
Weight
per
Description Measure
Measure
(g)
(g)
Alfalfa seeds, sprouted, raw 33 1 cup 1.32
Artichokes, (globe or French), cooked,
120 1 medium 4.18
boiled, drained, without salt
Asparagus, canned, drained solids 72 4 spears 1.54
Asparagus, cooked, boiled, drained 60 4 spears 1.55
Asparagus, frozen, cooked, boiled, drained,
180 1 cup 5.31
without salt
Avocados, raw, California 28.35 1 oz 0.60
Avocados, raw, Florida 28.35 1 oz 0.45
Beans, baked, canned, plain or vegetarian 254 1 cup 12.17
Beans, baked, canned, with franks 259 1 cup 17.48
Beans, baked, canned, with pork and sweet
253 1 cup 13.43
sauce
Beans, baked, canned, with pork and
253 1 cup 13.05
tomato sauce
Beans, black, mature seeds, cooked, boiled,
172 1 cup 15.24
without salt
Beans, Cowpeas (Blackeyes), immature
165 1 cup 5.23
seeds, boiled, without salt
Beans, Cowpeas (blackeyes), immature
seeds, frozen, cooked, boiled, drained, 170 1 cup 14.43
without salt
Beans, Cowpeas, common (blackeyes,
172 1 cup 13.30
crowder, southern), mature seeds,
Beans, great northern, mature seeds,
177 1 cup 14.74
cooked, boiled, without salt
Beans, Kidney beans, red, mature seeds,
256 1 cup 13.44
canned
Beans, Kidney beans, red, mature seeds,
177 1 cup 15.35
cooked, boiled, without salt
Beans, Lima beans, large, mature seeds,
241 1 cup 11.88
canned
Beans, Lima beans, large, mature seeds,
188 1 cup 14.66
cooked, boiled, without salt
Beans, Mung beans, mature seeds,
124 1 cup 2.52
sprouted, cooked, boiled, without salt
Beans, Mung beans, mature seeds,
104 1 cup 3.16
sprouted, raw
Beans, Navy beans, mature seeds, cooked,
182 1 cup 15.83
boiled, without salt
Beans, Pinto beans, mature seeds, cooked,
171 1 cup 14.04
boiled, without salt
Soybeans, mature cooked, boiled, without
180 1 cup 22.23
salt
Soybeans, green, cooked, boiled, drained,
172 1 cup 28.62
without salt
Beans, Snap beans, green, canned, regular
135 1 cup 1.55
pack, drained solids
Beans, Snap beans, green, cooked, boiled,
125 1 cup 2.36
drained, without salt
Beans, White beans, mature seeds, canned 262 1 cup 19.02
Beet greens, cooked, boiled, drained,
144 1 cup 3.70
without salt
Beets, canned, drained solids 170 1 cup 1.55
Broccoli, raw 88 1 cup 2.62
Broccoli, cooked, boiled, drained, without
156 1 cup 4.65
salt
Beets, cooked, boiled, drained 170 1 cup 2.86
Beets, cooked, boiled, drained 50 1 beet 0.84
Cabbage, Chinese (pak-choi), cooked,
170 1 cup 2.65
boiled, drained, without salt
Cabbage, Chinese (pe-tsai), cooked, boiled,
119 1 cup 1.79
drained, without salt
Cabbage, cooked, boiled, drained, without
150 1 cup 1.53
salt
Cabbage, raw 70 1 cup 1.01
Cabbage, red, raw 70 1 cup 0.97
Cabbage, Savoy, raw 70 1 cup 1.40
Carrots, baby, raw 10 1 medium 0.08
Carrots, cooked, boiled, drained, without
156 1 cup 1.70
salt
Carrots, frozen, cooked, boiled, drained,
146 1 cup 1.74
without salt
Carrots, raw 110 1 cup 1.13
Cauliflower, cooked, boiled, drained,
124 1 cup 2.28
without salt
Cauliflower, frozen, cooked, boiled,
180 1 cup 2.90
drained, without salt
Cauliflower, raw 100 1 cup 1.98
Celery, cooked, boiled, drained, without
150 1 cup 1.25
salt
Celery, raw 120 1 cup 0.90
Corn, sweet, white, cooked, boiled, drained,
77 1 ear 2.56
without salt
Corn, sweet, yellow, canned, cream style,
256 1 cup 4.45
regular pack
Corn, sweet, yellow, canned, vacuum pack,
210 1 cup 5.06
regular pack
Corn, sweet, yellow, cooked, boiled,
77 1 ear 2.56
drained, without salt
Corn, sweet, yellow, frozen, kernels cut off
164 1 cup 4.51
cob, boiled, drained, without salt
Corn, sweet, yellow, frozen, kernels on cob,
63 1 ear 1.96
cooked, boiled, drained, without salt
Cucumber, peeled, raw 119 1 cup 0.68
Cucumber, with peel, raw 104 1 cup 0.72
Dandelion greens, cooked, boiled, drained,
105 1 cup 2.10
without salt
Endive, raw 50 1 cup 0.63
Garlic, raw 3 1 clove 0.19
Lentils, mature seeds, cooked, boiled,
198 1 cup 17.86
without salt
Lettuce, cos or romaine, raw 56 1 cup 0.91
Lettuce, iceberg (includes crisphead types),
55 1 cup 0.56
raw
Lettuce, looseleaf, raw 56 1 cup 0.73
Mushrooms, canned, drained solids 156 1 cup 2.92
Mushrooms, cooked, boiled, drained,
156 1 cup 3.39
without salt
Mushrooms, raw 70 1 cup 2.03
Mushrooms, shiitake, cooked, without salt 145 1 cup 2.26
Mushrooms, shiitake, dried 3.6 1 mushroom 0.34
Mustard greens, cooked, boiled, drained,
140 1 cup 3.16
without salt
Okra, cooked, boiled, drained, without salt 160 1 cup 2.99
Okra, frozen, cooked, boiled, drained,
184 1 cup 3.83
without salt
Olives, ripe, canned (small-extra large) 22 5 large 0.18
Onions, cooked, boiled, drained, without
210 1 cup 2.86
salt
Onions, dehydrated flakes 5 1 tbsp 0.45
Onions, raw 110 1 whole 1.28
Onions, spring or scallions (includes tops
100 1 cup 1.83
and bulb), raw
Parsley, raw 10 10 sprigs 0.30
Parsnips, cooked, boiled, drained, without
156 1 cup 2.06
salt
Peas, edible-podded, cooked, boiled,
160 1 cup 5.23
drained, without salt
Peas, edible-podded, frozen, cooked,
160 1 cup 5.60
boiled, drained, without salt
Peas, green, canned, regular pack, drained
170 1 cup 7.51
solids
Peas, green, frozen, cooked, boiled,
160 1 cup 8.24
drained, without salt
Peas, split, mature seeds, cooked, boiled,
196 1 cup 16.35
without salt
Peppers, hot chili, green, raw 45 1 pepper 0.90
Peppers, hot chili, red, raw 45 1 pepper 0.90
Peppers, sweet, green, cooked, boiled,
136 1 cup 1.25
drained, without salt
Peppers, sweet, green, raw 149 1 cup 1.33
Peppers, sweet, green, raw 119 1 pepper 1.06
Peppers, sweet, red, cooked, boiled,
136 1 cup 1.25
drained, without salt
Peppers, sweet, red, raw 119 1 pepper 1.06
Potato pancakes, home-prepared 76 1 pancake 4.68
Potato, baked, flesh and skin, without salt 202 1 potato 5.05
Potatoes, baked, flesh, without salt 156 1 potato 3.06
Potatoes, boiled, cooked in skin, flesh,
136 1 potato 2.54
without salt
Potatoes, boiled, cooked without skin, flesh,
135 1 potato 2.31
without salt
Potatoes, boiled, cooked without skin, flesh,
156 1 cup 2.67
without salt
Potatoes, hashed brown, home-prepared 156 1 cup 3.78
Pumpkin, canned, without salt 245 1 cup 2.70
Pumpkin, cooked, boiled, drained, without
245 1 cup 1.76
salt
Radishes, raw 4.5 1 radish 0.03
Spinach, canned, drained solids 214 1 cup 6.01
Spinach, cooked, boiled, drained, without
180 1 cup 5.35
salt
Spinach, frozen, chopped or leaf, cooked,
190 1 cup 5.97
boiled, drained, without salt
Spinach, raw 30 1 cup 0.86
Squash, summer, all varieties, cooked,
180 1 cup 1.64
boiled, drained, without salt
Squash, summer, all varieties, raw 113 1 cup 1.33
Squash, winter, all varieties, cooked, baked,
205 1 cup 1.82
without salt
Squash, winter, butternut, frozen, cooked,
240 1 cup 2.95
boiled, without salt
Sweet potato, canned, syrup pack, drained 196 1 cup 2.51
 solids
Sweet potato, canned, vacuum pack 255 1 cup 4.21
Sweet potato, cooked, baked in skin,
146 1 potato 2.51
without salt
Sweet potato, cooked, boiled, without skin,
156 1 potato 2.57
without salt
Tomatoes, red, ripe, canned, stewed 255 1 cup 2.42
Tomatoes, red, ripe, canned, whole, regular
240 1 cup 2.21
pack
Tomatoes, red, ripe, raw, year round
180 1 cup 1.53
average
Tomatoes, red, ripe, raw, year round 1 cherry
17 0.14
average tomato
Tomatoes, red, ripe, raw, year round
123 1 tomato 1.05
average
Tomatoes, sun-dried 2 1 piece 0.28
Tomatoes, sun-dried, packed in oil, drained 3 1 piece 0.15
Watermelon, raw 286 1 wedge 1.77

Protein content of other High Protein Vegetarian Foods

Content
Weight
per
Description Measure
Measure
(g)
(g)
Buckwheat flour, whole-groat 120 1 cup 15.14
Buckwheat groats, roasted, cooked 168 1 cup 5.68
Bulgur, cooked 182 1 cup 5.61
Bulgur, dry 138 1 cup 11.70
Cornmeal, degermed, enriched, yellow 140 1 cup 17.21
Cornmeal, whole-grain, yellow 122 1 cup 9.91
Noodles, chinese, chow mein 45 1 cup 3.77
Oat bran, cooked 219 1 cup 7.03
Oat bran, raw 94 1 cup 16.26
Peanut butter, smooth style, with salt 16 1 tbsp 4.03
 Quinoa, cooked - 1 cup 11
Rice, brown, long-grain, cooked 125 195 5.03
Rice, white, long-grain, regular, cooked 158 195 4.25
Rice, white, long-grain, regular, raw, enriched 158 185 13.19
Spaghetti, cooked, enriched, without added
140 1 cup 6.68
salt
Spaghetti, whole-wheat, cooked 140 1 cup 7.46
Spaghetti, whole-wheat, cooked 140 1 cup 7.46
Tempeh 225 1 cup 31
Tofu, firm, prepared with calcium sulfate and
81 1/4 block 6.51
magnesium chloride
Tofu, firm, prepared with calcium sulfate and
120 1 piece 7.86
magnesium chloride
Wheat flour, white, all-purpose, enriched,
125 1 cup 12.91
bleached
Veggie burger 1 patty 1 patty 5-24
Wheat flour, whole-grain 125 1 cup 16.44
Wheat flour, white, bread, enriched 125 137 16.41
Whole wheat bread 2 slices 2 slices 5

Source: USDA Nutrient Database for Standard Reference, Release 15

From the above table you can chose foods high in protein. Notice that there are many
food choices that are high in protein such as beans, soybean, wheat flour and oat bran.